The ultra serious "CrossFit Games prep" workouts for the week

The ultra serious "CrossFit Games prep" workouts for the week

Workouts for August 5th- August 10th  

 

Monday

For time:

"DB Fibonacci"

5 - 8 - 13 reps of

Strict handstand push-ups

Deadlifts (365lbs/235lbs)

-then-

100-ft Double DB OH lunge (50/35)

 

Above & Beyond:

8 rounds for quality:

8 x DB Bench press

8 x DB side delt raises

8 x Triceps extensions

 

Tuesday

4 rounds for time of:

Run, 400 m

3 Legless Rope Climbs

7 Snatches, 185/125 lbs

 

Above & Beyond:

8 rounds for quality:

8 x chin-ups

8 x DB box step-ups

8 x straight bar bicep curls

Barbell Club:

Jerk 4x2

Close Grip Bench Press 5x5

Back Squat 5x3 @ 60% (5 sec descent)

 Wednesday

5 Rounds for time:

300-meter Run

20/15 cal Air bike

50-ft Plate push (25)

 

Above & Beyond:

8 rounds for quality:

8 x ring dips

8 x DB front raises

8 x Barbell skull crushers

 

Thursday

A) Back Squat

Find a 1 rep max in 4 minutes

*Warm up thoroughly, but limit to 3 attempts in 4:00

 

B) For time:

15 Back squats (275lbs/185lbs)

30 Box jump overs (30"/24")

 

Above & Beyond:

8 rounds for quality:

8 x pullups

8 x DB rows

8 x Barbell reverse curls

 

Barbell Club:

Clean Pull 8x2 @ 80% 1RM clean

Front Rack Walking Lunge 3x8 (8 per leg)

Snatch Pull 8x2 @ 65% 1RM snatch

 

 

Friday

20:00 AMRAP

10-20-30-40-50...

Double Unders

Wall balls

Toes to bar

Box Jump-overs

 

Above & Beyond:

8 rounds for quality:

8 x Barbell bench press

8 x Alternating DB overhead press

8 x Face down DB reverse fly

 

Saturday

HERO WOD 11 - "Holleyman"

30 Rounds For Time

5 Wall Balls (20/14 lb)

3 Handstand Push-Ups

1 Power Clean (225/155 lb)

 

Sunday

TBD

 

Barbell Club:

Record your best complex 1RM of:

3 power clean (+) 3 front squat (+) 3 jerks

 




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